Back/Biceps

Here is today's workout:

Wide Grip Front Lat Pull Down	Set 1 10 x 105.00Lbs Set 2 10 x 105.00Lbs Set 3 10 x 105.00Lbs Set 4 10 x 105.00Lbs
Cable - Seated Row	Set 1 10 x 90.00Lbs Set 2 10 x 90.00Lbs Set 3 10 x 90.00Lbs Set 4 10 x 90.00Lbs
Dumbbell - One Arm Row	Set 1 10 x 35.00Lbs Set 2 10 x 35.00Lbs Set 3 10 x 35.00Lbs
Barbell Curl	Set 1 10 x 35.00Lbs Set 2 10 x 35.00Lbs Set 3 10 x 35.00Lbs Set 4 10 x 35.00Lbs

Test

Refreshed

Today is the first day in 4 days that I actually feel rested and refreshed. I am not sure what was going on the last few days, but today is much better. I have not been as exhausted as I was in a good while. Yesterday afternoon it rained, so I did not get a ride in at all. Today I need to get in a solid workout.

Today I have been researching and researching and reading and reading. I really need to jumpstart my metabolism here. Things are not moving as fast as I would like. I am starting to think I may need to move my workouts to the AM. Sometimes I am so tired from a 10 hour day of work, I never make it there. I think evening workouts also may be contributing to me not getting a good amount of sleep, or quality sleep when I do. Maybe I take my supplements too late in the day? So today if it is not raining I am going to bike it and do some lifting today. I hope the recovery is not as long as it was last time. I gotta start putting up some results fast.

Running calculations

So today one of the Dr's at work told me that the calories burned calculations on livetstrong.com is wayyyy off. So I guess I will no longer will be logginf my activity in there. So today I took it upon myself to runs some calculations. I think I will use it just to log what I eat. I decided to use the Harris Benedict Equation to see how many calories I need per day just to survive. That number is 3039.85.

It is suggested that you have a 15%-20% deficit to lose weight. For most people the average is 500 calories per day for 1 pound. I want to lose 2 lbs per week. So I need a 7000 calorie deficit per week. So from what I am gathering I need to shave off 1000 calories per day to lose 2lbs per week. Until I purchase the bodybugg I will have to guestimate my calorie expernditure. This should be fun.

My muscle recovery is wayyyy slow. This is day 3 of soreness in my upper body. I wish my recovery time would get alittle faster. Today I need to go to the store and get some more fruits and veggies. I also need to find ways to sneak more protein into my diet. I think I am going to make some chili tonight. Should be a good way to get some in.

Got a nice cardio plan going today. I would like to knock in 12 miles. Wish me luck. Will check in later to let ya'll know what we get done.

It has been awhile

Damn it has been awhile since I have blogged. The month of July was definitely a hard month to go hard. My kids were visiting from NY. So including my fiancee's kids there were four kids in the house. So let's just say I did not get to do as much as I wanted to in July and the first week of August. Today I feel good and had a nice workout in the gym. I had this program on Blackberry that I never used, and today I decided to give it a try. http://www.gymtechnik.com/home.aspx

After meeting with Dave my trainer, and reviewed some of the exercises he wanted me to do. Over the course of the last couple weeks I have tried using free weights. I normally prefer machines. After trying free weights, I am really intimidated by these in the gym. My biggest fear is not doing some of the exercises properly. Today I will be tracking what I eat again. I track it @www.livestrong.com. It's late, check out a new blog tomorrow.